Spelt vs. Bran — In-Depth Nutrition Comparison
Compare
The main differences between spelt and bran
- Bran contains less manganese, copper, iron, vitamin B3, phosphorus, fiber, zinc, magnesium, vitamin B5, and vitamin B1 than spelt.
- Daily need coverage for manganese for spelt is 88% higher.
- Bran has 48 times less vitamin B3 than spelt. Spelt has 6.843mg of vitamin B3, while bran has 0.144mg.
Food types used in this article are Spelt, uncooked and Oat bran, cooked.
Infographic
Infographic link
Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +240% |
| Contains more CalciumCalcium | +170% |
| Contains more PotassiumPotassium | +321.7% |
| Contains more IronIron | +404.5% |
| Contains more CopperCopper | +674.2% |
| Contains more ZincZinc | +518.9% |
| Contains more PhosphorusPhosphorus | +237% |
| Contains more ManganeseManganese | +209.4% |
| Contains more SeleniumSelenium | +51.9% |
| Contains less SodiumSodium | -87.5% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +127.5% |
| Contains more Vitamin B2Vitamin B2 | +232.4% |
| Contains more Vitamin B3Vitamin B3 | +4652.1% |
| Contains more Vitamin B5Vitamin B5 | +392.2% |
| Contains more Vitamin B6Vitamin B6 | +820% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +650% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.983mg | 0.964mg | 88% |
| Copper | 0.511mg | 0.066mg | 49% |
| Iron | 4.44mg | 0.88mg | 45% |
| Vitamin B3 | 6.843mg | 0.144mg | 42% |
| Phosphorus | 401mg | 119mg | 40% |
| Fiber | 10.7g | 2.6g | 32% |
| Zinc | 3.28mg | 0.53mg | 25% |
| Protein | 14.57g | 3.21g | 23% |
| Magnesium | 136mg | 40mg | 23% |
| Starch | 53.92g | 22% | |
| Carbs | 70.19g | 11.44g | 20% |
| Vitamin B5 | 1.068mg | 0.217mg | 17% |
| Vitamin B1 | 0.364mg | 0.16mg | 17% |
| Vitamin B6 | 0.23mg | 0.025mg | 16% |
| Calories | 338kcal | 40kcal | 15% |
| Folate | 45µg | 6µg | 10% |
| Potassium | 388mg | 92mg | 9% |
| Selenium | 11.7µg | 7.7µg | 7% |
| Polyunsaturated fat | 1.258g | 0.339g | 6% |
| Vitamin B2 | 0.113mg | 0.034mg | 6% |
| Vitamin E | 0.79mg | 5% | |
| Vitamin K | 3.6µg | 3% | |
| Calcium | 27mg | 10mg | 2% |
| Fats | 2.43g | 0.86g | 2% |
| Saturated fat | 0.406g | 0.163g | 1% |
| Net carbs | 59.49g | 8.84g | N/A |
| Sugar | 6.82g | N/A | |
| Sodium | 8mg | 1mg | 0% |
| Monounsaturated fat | 0.445g | 0.291g | 0% |
| Tryptophan | 0.132mg | 0.057mg | 0% |
| Threonine | 0.443mg | 0.086mg | 0% |
| Isoleucine | 0.552mg | 0.114mg | 0% |
| Leucine | 1.07mg | 0.235mg | 0% |
| Lysine | 0.409mg | 0.13mg | 0% |
| Methionine | 0.258mg | 0.057mg | 0% |
| Phenylalanine | 0.737mg | 0.155mg | 0% |
| Valine | 0.681mg | 0.165mg | 0% |
| Histidine | 0.36mg | 0.07mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-3 - ALA | 0.065g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +353.9% |
| Contains more FatsFats | +182.6% |
| Contains more CarbsCarbs | +513.5% |
| Contains more OtherOther | +265.3% |
| Contains more WaterWater | +662.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +52.9% |
| Contains more Poly. FatPolyunsaturated fat | +271.1% |
| Contains less Sat. FatSaturated fat | -59.9% |